Float & Flow
What if swimming were easy?
One-to-one swim coaching with a former international athlete. From your first dive to your best self.
Cascais · Estoril · Oeiras · Lisbon — in person and online
Who it's for
Where do you fit in?
First dive
Never swum, or nervous in the water? Training starts where you are, at your pace.
Swim better
Already swimming and want to improve? Focus on your technique and weekly progress.
Triathlon and open water
Race preparation, in the pool and in the sea.
Online
Far away? Remote plan and coaching.
For all ages and levels.
How it works
Four steps, no complications
Assessment (paid)
We cover your level, goal and availability.
Tailored plan
Built for you, not generic.
One-to-one training
Pool (public or private) or sea, at your schedule.
Tracked progress
Session logs and plan adjustments.
It's not about swimming more, it's about swimming better.
Services
Choose your path
Four ways to work with me. If you have questions, just ask me directly.
1:1 Swimming
Individual session with total focus on your goals. Lane included for pool sessions. Packs are available: just ask.
Talk about this planOnline Coaching
Remote coaching: training plan and feedback. Designed for swimmers who already train on their own and need guidance.
Talk about this planRace Preparation
Closed program up to race day, with in-person sessions, video analysis, weekly adjustments and race-week guidance. 12 weeks (Half Ironman) or 16 (Ironman). Instalments available.
Talk about this planReal result
From 400 m unbroken to 1,000 m unbroken in open water.
In May, a client could swim, but without coordination: 400 m unbroken was a real struggle. Nine weeks later, on 19 July, they completed the 1,000 m of the Swim GP Cascais with practically no stops, while preparing for a triathlon race in Cascais. Along the way, training moved from 25–100 m repeats to continuous 150 and 200 m blocks — and in the pool, from 1,075 m at a perceived effort of 8 to 1,500 m at an effort of 6.
400 m
Unbroken, a struggle — May
1,000 m
Unbroken at the Swim GP Cascais — 19 July
8 → 6
Perceived effort, with more volume per session
About
About Paulo
I'm Paulo, founder of Float & Flow. I dedicated a large part of my life to high-performance swimming, and today I help people swim better. Whether you're taking your first strokes, swimming for health or preparing a triathlon race, training is built around you: your goals, your level, your availability.
Where and how
Where we train
Cascais · Estoril · Oeiras · Lisbon. In public or private pools, or in the sea. Online, from anywhere. Schedules adapted to your availability.
FAQ
Frequently asked questions
Do I need to know how to swim?
No. I coach from the first dive to race preparation.
Is the assessment paid?
Yes. It sets your level, goal and plan. Tell me your goal and I'll send you the details and the price.
How do I book?
By message, on WhatsApp or Instagram.
Do you train in the sea?
Yes, in the pool or in the sea, depending on your goal.
Does online work for swimming?
I'm not in the water with you, so coaching relies on a plan, video and remote feedback. It's designed for people who already train on their own; for beginners I recommend in person.
Do you coach children and teenagers?
Personalised lessons for all ages and levels.
Do you coach in English?
Yes, sessions in Portuguese or English.
Book your assessment
Message me and we'll pick the best day and place.